Biohacking with Kate

Mixing Old Wisdom with New Tech

My biohacking journey

  • Lichtblock Sleep Blue Blocker Glasses Review – Still Worth It After 3 Years?

    Lichtblock Sleep Blue Blocker Glasses Review – Still Worth It After 3 Years?

    Working late into the evening? Glued to your phone or Netflix after sunset?

    If you’re trying to protect your sleep and circadian rhythm, blue light blockers are a must — and I’ve been using the Lichtblock Sleep Blue Blocker Glasses for over three years.

    Here’s my honest take: what works, what doesn’t, and whether I’d buy them again.

    What Are Lichtblock Sleep Glasses?

    Lichtblock is a German brand focused on light hygiene and circadian-friendly tools. Their Sleep Blue Blocker Glasses are designed to block disruptive blue and green light in the evening, helping your body naturally produce melatonin.

    My Experience After 3+ Years

    🧠 Nighttime Work Essential

    Whenever I need to work late, scroll on my phone, or watch TV, these glasses help reduce eye strain and make me feel sleepier at the right time. No harsh glare, no over-stimulation.

    😎 Comfortable & Stylish

    They’re lightweight, well-designed, and stylish enough to wear around the house without feeling like a tech nerd. I often forget I’m even wearing them.

    💡 Medium Light Reduction

    They block a significant amount of blue light, but next time I might try something with even stronger reduction (like darker lenses) for full melatonin support.

    Pros & Cons

    ✅ Pros

    1. Trusted brand in circadian health
    2. Comfortable for long use
    3. Stylish, not bulky
    4. Great for screens at night

    ⚠️ Cons

    1. €99 — not cheap, but not luxury-tier
    2. Blocks a fair amount of blue light, but not the strongest on the market

    Who It’s For

    ✔️ Anyone who uses screens after sunset

    ✔️ Light sleepers or people with disrupted sleep

    ✔️ Biohackers looking for an easy win

    Where to Buy It

    You can get the Sleep Blue Blocker Glasses directly from Lichtblock:

    Shop Here

    They ship across Europe and internationally.

    Final Verdict

    After 3 years, I still reach for these glasses every evening. Would I recommend them? Yes.

    But if I find a model with stronger light-blocking power, I’d be open to switching.

    ✨ For now, these are doing the job — and doing it well.

  • 16.💧 Remineralize Your Water: Give Your H2O Its Mojo Back

    (Tip 16 of 21 biohacking tips)

    Let’s be honest—filtered water is great for removing toxins, but it also strips away the good stuff. What if your hydration ritual could be even smarter?

    Remineralizing your water adds back essential minerals your body actually craves:

    🧂 Replenishes electrolytes
    🦴 Supports bone and joint health
    ⚡ Boosts energy and cellular function
    💧 Enhances hydration at a cellular level

    🧪 The Science of Smart Sipping

    Filtered or distilled water is “clean,” but it can also be too pure—devoid of calcium, magnesium, and trace minerals. These are vital for nerve signaling, hydration, and pH balance. One study published in World Health Organization Reports highlights how mineral-rich water can contribute to better cardiovascular health and reduced mortality risk.

    🌊 How to Remineralize Simply

    • Add a pinch of Himalayan pink salt or sea salt to your water bottle
    • Use concentrace mineral drops
    • Drink from natural spring sources if accessible

    Think of it as biohacking your hydration—one sip at a time.With love,
    Kate

  • Medeau Review 2025 – A Non-Toxic Perfume That’s Actually Worth It?

    Medeau Review 2025 – A Non-Toxic Perfume That’s Actually Worth It?

    Tired of synthetic perfumes loaded with toxic ingredients? Same here. I ditched traditional fragrances after learning how many of them contain hormone disruptors and allergens. But on special occasions, I still missed that final spritz… until I found Medeau.

    Here’s my honest review of Daydreamer, the clean perfume I now wear with zero guilt.

    What is Medeau?

    Medeau is a UK-based brand making non-toxic, clean fragrances. The founder couldn’t find a perfume that was both elegant and safe, so she created one.

    Most commercial perfumes hide behind “fragrance” to include all sorts of harmful chemicals. Medeau does the opposite — full transparency, clean ingredients, and a modern, luxe vibe.

    My Experience with Daydreamer

    🌿 Fresh, Sophisticated & Unisex

    Daydreamer is light, floral, and a bit woody — unisex and incredibly wearable. It’s subtle but memorable, perfect for everyday or special moments.

    👶 Pregnancy-Safe

    During pregnancy, this was the only scent I could tolerate. No nausea, no headaches, and no hormonal side effects. That’s rare.

    💧 Lasting Power

    It doesn’t last as long as synthetic perfumes — I usually reapply once if I want it to linger. For a clean formula, that’s expected.

    Pros & Cons

    ✅ Pros

    1. 100% non-toxic
    2. Smells clean and luxurious
    3. Safe during pregnancy
    4. Gender-neutral

    ⚠️ Cons

    1. £95 for 50ml
    2. Fades faster than synthetic options
    3. Limited retail availability

    Who It’s For

    ✔️ Health-conscious fragrance lovers

    ✔️ Pregnant or scent-sensitive individuals

    ✔️ Anyone tired of conventional perfumes

    Where to Buy It

    Shop Daydreamer directly from Medeau here:

    SHOP NOW

    They ship across the UK and select international regions.

  • 15.🥬 Fermented Fix: Gut Health in a Spoonful

    (Tip 15 of 21 biohacking tips)

    Here’s a truth bomb: if your gut’s not happy, the rest of your body isn’t either.

    Fermented foods are one of the easiest ways to upgrade your health from the inside out. And the best part? They taste amazing (okay, eventually) and only take a bite a day to make a difference.

    Just a few forkfuls can:

    🦠 Boost gut diversity
    🔥 Reduce inflammation
    🧘 Improve mood and digestion
    🛡️ Strengthen your immune system

    🔬 The Power Behind the Pickles

    A 2021 study in Cell showed that regularly eating fermented foods like kimchi, sauerkraut, and yogurt increased microbiome diversity and reduced inflammatory markers. That’s a big win for long-term health, especially since gut imbalances are linked to everything from fatigue to anxiety.

    🥄 Easy Ways to Get Fermented (and Love It)

    • Add a scoop of sauerkraut or kimchi to your lunch
    • Swap sweetened yogurt for full-fat, plain probiotic yogurt
    • Try a few sips of kefir or kombucha during the day

    Start slow—just a tablespoon a day is enough to introduce good bacteria without overwhelming your system.

    💚 Why This One Sticks

    Fermented foods are ancient, natural, and full of life. You don’t need to overhaul your diet—just sprinkle them into meals like a secret wellness weapon.

    Your gut will notice. So will your energy. So will your skin.With love,
    Kate
    Biohacking with Kate

  • 14.🥦 Veggies First: The Fiber Hack That Levels Up Your Meals

    (Tip 14 of 21 biohacking tips)

    Let’s talk sequencing—not Netflix, but your plate.

    Eating your vegetables before your carbs might be the easiest, most underrated biohack out there. And for beginners? It’s practically cheating.

    When you front-load your meals with fiber-rich veggies, you can:

    ⚖️ Flatten blood sugar spikes
    🌈 Improve digestion
    🛑 Reduce post-meal energy crashes
    🍽️ Feel full, faster

    🧠 Why This Works Like Magic

    Fiber forms a sort of gel in your gut, creating a buffer that slows down how quickly sugar from carbs hits your bloodstream. One Diabetes Care study found that eating veggies before rice reduced blood glucose by over 30%. That’s major.

    🥗 How to Try It (No Meal Plan Required)

    Next time you eat:

    • Start with a small salad, raw veggies, or some cooked greens.
    • Wait a few minutes, then dive into your protein and carbs.
    • No calorie counting. Just smart order of operations.

    It’s like giving your gut a heads-up before the big stuff rolls in.

    🌿 Why It’s Perfect for New Biohackers

    No special tools. No fasting windows. No timing stress. Just you, your fork, and a leafy green head start.

    Begin with the greens. Watch what happens.

    With love,
    Kate
    Biohacking with Kate

  • Urtekram Toothpaste Review – The Best Fluoride-Free Option We’ve Found?

    Urtekram Toothpaste Review – The Best Fluoride-Free Option We’ve Found?

    If you’re trying to avoid fluoride but still want a toothpaste that feels clean and effective, you’ve probably realized how limited the options are. That’s exactly why Urtekram has been our go-to for over four years.

    Here’s my honest review based on long-term use — and whether I still recommend it.

    What is Urtekram?

    Urtekram is a Danish brand focused on organic, plant-based personal care products. Their fluoride-free toothpastes are made with natural ingredients and essential oils — no harsh chemicals, no artificial foaming agents, and no fluoride.

    Our Experience After 4+ Years

    🪥 A Bit Strange at First

    When we first switched from conventional toothpaste, it felt a bit odd — no artificial mint burn, no strong foam, and a gentler texture. But after a few weeks, we got used to it. Now, anything else feels too harsh.

    🌿 A Healthy Choice

    For those looking to avoid fluoride, sulfates, and synthetic ingredients, this toothpaste checks every box. It leaves your mouth feeling clean without the chemical aftertaste.

    Pros & Cons

    ✅ Pros

    1. Fluoride-free and family-safe
    2. Organic, natural ingredients
    3. Gentle on teeth and gums
    4. Trusted Scandinavian brand

    ⚠️ Cons

    1. Mild flavor takes getting used to
    2. Less foamy than conventional pastes

    Who It’s For

    ✔️ Health-conscious individuals

    ✔️ Families avoiding fluoride

    ✔️ Anyone sensitive to synthetic ingredients

    Where to Buy It

    You can buy Urtekram toothpaste online here:

    Shop here

    It’s also available at some organic and health food stores across Europe.

    Final Verdict

    If you’re serious about clean oral care, Urtekram is one of the best fluoride-free options out there. It may feel different at first, but it’s 100% worth the switch.

    ✨ Would I recommend it? Definitely — and I already do, to everyone I know.

  • 13.🥂 The ACV Kickstart: Why Apple Cider Vinegar is a Must before every meal

    ((Tip 13 of 21 biohacking tips)

    Let’s be real—downing vinegar sounds more like a dare than a wellness routine. But here’s the thing: that sharp, golden liquid? It might just be your new favorite biohacking habit.

    Just 1 teaspoon of diluted apple cider vinegar can:

    💥 Stabilize your blood sugar
    🔥 Kickstart your metabolism
    🌿 Support digestion and gut health
    😌 Help you feel fuller, longer

    🧬 What’s the Science Behind the Sip?

    Apple cider vinegar (ACV) contains acetic acid, which slows the rate at which your stomach empties and allows for more gradual sugar absorption. A study published in Diabetes Care showed that vinegar significantly improves insulin sensitivity—by up to 34% in people with insulin resistance.

    Translation? Fewer energy crashes, better glucose control, and less hanger in your life.

    🍋 How to Start (Without Gagging)

    Start slow and easy:

    • Mix 1 teaspoon of ACV into a glass of water before meals.
    • Preferably before your heaviest meal of the day.
    • Want to spice it up? Add lemon, cinnamon, or a dash of honey.

    Make it a ritual, not a punishment. This isn’t about going hardcore—it’s about creating momentum through tiny, powerful shifts.

    💡 Why It Works for Beginners

    ACV is cheap, accessible, and doesn’t require a huge lifestyle change. It’s the kind of hack that slides into your day effortlessly—and the results sneak up on you in the best way.

    With love,
    Kate
    Biohacking with Kate

  • 12.Blue Light Be Gone: Glasses That Save Your Sleep

    (Tip 12 of 21 biohacking tips)

    😵‍💫 Tired, but wired? You might want to blame the light.

    In the world of biohacking, we talk a lot about optimizing our bodies for better energy, focus, and sleep. And one of the most overlooked sleep disruptors?
    👉 Blue light.

    Blue light (the kind coming from your phone, laptop, and TV screens) can suppress melatonin—your sleep hormone—and trick your brain into thinking it’s still daytime.
    That’s why even when you’re exhausted, your mind might still be racing at 11 p.m. 😵‍💫

    In my last post, I shared a simple sleep rule:
    📵 Screens off 1 hour before bed.
    But hey—real life happens. Sometimes you need to check something late, finish a task, little bit of Netflix – I get it.

    ✨ That’s where blue light blocking glasses come in.

    I personally use them every evening starting at 20:00, and it’s made a huge difference in how quickly I fall asleep and how deeply I rest.
    My go-to brand? Lichtblock.
    They’re stylish, effective, and specifically designed to block the most disruptive wavelengths of blue light that mess with your melatonin.

    So here’s your new bedtime biohack checklist:

    1. 🛏️ Wind down without screens when you can
    2. 📵 Set a screen curfew (1 hour before sleep is ideal)
    3. 👓 Put on your blue light blocking glass after 20:00

    These tiny changes add up to big wins: deeper sleep, better energy the next day, and a happier nervous system. Your future self will thank you. 💛

    Do you use blue blockers already, or thinking about trying them? Let me know—I’m always curious what works for others too! 👇

    With love,
    Kate
    Biohacking with Kate

  • 11. Screens Off, Sleep On: The Bedtime Rule That Works”

    (Tip 11 of 21 biohacking tips)

    Okay, real talk: I use my phone before bed all the time. 😬
    Scrolling reels, catching up on messages, reading articles—I’ve convinced myself it’s how I “wind down.”
    But… it shouldn’t be. And deep down, I know it.

    Because here’s the truth: screens before bed are quietly sabotaging our sleep.
    Blue light messes with melatonin (the sleep hormone), keeping your brain in “go mode” long after your body is ready for rest.
    So if you’re feeling wired at night and groggy in the morning, your screen habits might be the sneaky culprit. 📱🧠💤

    But there’s one bedtime rule that actually works:
    👉 Screens off at least 1 hour before sleep.

    It’s simple. It’s science-backed. And it’s a total game-changer.
    When you give your brain a chance to power down without constant stimulation, you sleep deeper, wake clearer, and feel more like you.

    Here’s how I’m trying to make it easier (join me!):
    🌙 Swap screen time for a real book or some light journaling (remember we talked about it ?)
    🌙 Take a warm shower or drink herbal tea (not cold shower because that wakes you up)
    🌙 Leave your phone outside the bedroom or switch to airplane mode

    Remember, this isn’t about perfection—it’s about protecting your peace.
    Better sleep = better everything: hormones, focus, patience, even joy.

    So tonight, I’m putting my phone down early. Who’s with me? 👇 Let’s make rest sacred again. 💛

    With love,
    Kate
    Biohacking with Kate

  • 10.Digital Detox 101: Powering Down to Power Up

    (Biohacking tip 10 of 21)

    📵✨ Confession time: I’m addicted to my phone. 😅
    If you’re anything like me—refreshing apps out of habit, answering DMs at red lights (oops), and scrolling when you’re supposed to be sleeping—it’s probably time for a digital detox.

    Let’s do it together. 💛

    In the world of biohacking, we talk a lot about optimizing your body and mind. But one of the most powerful hacks? Protecting your attention.
    Too much screen time fries your nervous system, scatters your focus, and steals your rest.
    A digital detox is like a nervous system reset—simple, powerful, and completely free.

    Here are 3 super doable ways to give your brain a break:

    1. 📱 The “No Phone Zone”

    Choose one space in your home (like your bedroom or kitchen) and declare it screen-free.
    It’s your sanctuary for presence, peace, and actual connection.
    💡 Bonus: you’ll sleep deeper, eat slower, and maybe even rediscover eye contact. 😅

    2. ⏰ The Time Block Break

    Pick a daily time slot—just 30–60 minutes—to ditch all screens.
    Read. Stretch. Sit in silence. Watch the sky. Do nothing on purpose.
    💬 I call this my “mental palate cleanser.” It’s wild how creative your brain becomes when it’s not overstimulated.

    3. 🌿 The Forest App Focus

    Want to detox without willpower? Use the Forest app.
    You plant a digital tree, and it only grows if you leave your phone alone.
    The more you focus, the bigger your little forest gets—and they even plant real trees for your efforts.
    It’s a biohacker-approved way to rewire your brain toward discipline and do some good for the planet. 🌱✨

    ✨ Remember, digital detoxing isn’t about ditching tech forever—it’s about creating boundaries that protect your peace and sharpen your brain.
    You deserve to feel clear, grounded, and in control. Let’s do this. Together. 💪

    Which one are you trying first? 👇

    With love,
    Kate
    Biohacking with Kate